WOD
No WOD available
CrossFit WOD, May 10, 2023
PPLAdmin
May 9, 2023
CrossFit – Wed, May 10
Push Jerk (Work to a heavy set of 3)
Metcon (Time)
<p>5 Rounds</p><p>5 clean and jerk(135/95)</p><p>10 T2B</p><p>15 box jumps</p>
CrossFit WOD, May 9, 2023
PPLAdmin
May 8, 2023
CrossFit – Tue, May 9
Squat Snatch (5×3)
<p>Work between 70-75% across</p>
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
CrossFit WOD, May 8, 2023
PPLAdmin
May 7, 2023
CrossFit – Mon, May 8
Clean and Jerk (10-8-6-4-2)
<p>10 at 50%</p><p>8 at 60%</p><p>6 at 70%</p><p>4 at 75%</p><p>2 at 85%</p>
Metcon (Time)
<p>For Time:</p><p>20 Front Squats</p><p>20 over the bar burpees</p><p>20 Push Press</p><p>20 over the bar burpees</p><p>20 Thrusters</p><p> </p><p>Barbell ADV RX 115/85</p><p>RX 95/65</p>
Extra Work
<p>AMRAP X 15</p><p>5 Deficit HSPU</p><p>10 Pistols</p><p>15 V-ups</p>
CrossFit WOD, May 7, 2023
PPLAdmin
May 6, 2023
CrossFit – Sun, May 7
Clean and Jerk (10-8-6-4-2)
<p>10 50%</p><p>8 60%</p><p>6 70%</p><p>4 75%</p><p>2 85%</p>
Metcon (Time)
<p>For Time</p><p>20 Front Squats</p><p>20 over the bar burpees</p><p>20 Push Press</p><p>20 over the bar burpees</p><p>20 thrusters</p><p> </p><p>Barbell 115/85</p>
CrossFit WOD, May 6, 2023
PPLAdmin
May 5, 2023
CrossFit – Sat, May 6
Metcon (Time)
<p>Partner WOD</p><p>2 Rounds For Time:</p><p>100 Calorie Row</p><p>70 Thrusters 45/35</p><p>50 Pull-ups</p><p>70 Wallballs 20/14</p><p>800m Run</p>
CrossFit WOD, May 5, 2023
PPLAdmin
May 4, 2023
CrossFit – Fri, May 5
Back Squat (6 Sets
)
)
<p>Set 1 10 @ 55%</p><p>Set 2 8 @ 65%</p><p>Set 3 6 @70%</p><p>Set 4 10 @ 60%</p><p>Set 5 8 @ 70%</p><p>Set 6 6 @ 75%</p>
Metcon (Time)
<p>4 Rounds For Time:</p><p>30 Dumbbell Snatches 50/35</p><p>20/15 Cal Bike</p><p>10 Box Jumps</p>
CrossFit WOD, May 4, 2023
PPLAdmin
May 3, 2023
CrossFit – Thu, May 4
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP X 20</p><p>300m Run</p><p>5 Ring MU</p><p>200m Run</p><p>10 Kipping HSPU</p><p>100m Run</p><p>15 Burpees to a target</p>
STRETCH
<p>Childs pose</p><p>Shoulder to floor</p><p>Wrist Stretch</p><p>Couch Stretch</p><p>Pigeon Stretch</p><p>Spiderman</p><p>Frog</p><p>Straddle</p>
CrossFit WOD, May 3, 2023
PPLAdmin
May 2, 2023
CrossFit – Wed, May 3
Front Squat (6 sets climbing)
<p>Set 1: 12 @ 50%</p><p>Set 2: 10 @ 60%</p><p>Set 3: 8 @ 70%</p><p>Set 4: 12 @ 50%</p><p>Set 5: 10 @ 60%</p><p>Set 6: 8 @ 70%</p>
Metcon (AMRAP – Reps)
<p>On The 1:30 x 10 Rounds:</p><p>1-2-3-4-5-6-7-8-9-10</p><p>30 DU</p><p>Max Calorie Row</p><p> </p><p>Score is total Calories completed over the 10 rounds</p><p>The most common pace on the rower is 12 cals for the girls and 15 for the guys a minute. If you get to the rower with 30s to go, you can aim for half of those cals (so maybe 8 for the guys and 6 for the girls).</p><p>Fast transitions will be key in this workout</p>
Extra Work (Weight)
<p>Bench Press</p><p>Build to a heavy set of 5</p>
CrossFit WOD, May 2, 2023
PPLAdmin
May 1, 2023
CrossFit – Tue, May 2
Power Clean (5×5 70% across)
Adderall (AMRAP – Reps)
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00-REST
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00-REST
23:00-27:00
400m Run
Max Thrusters (95/65#)
Extra Work
<p>4 -5 Rounds</p><p>30% Max Bar MU</p><p>10 Pistols</p><p>30% Max Strict HSPU</p><p>10 Pistols</p>
